The Art of Jumping Rope

We excel at sharing the benefits of the single best fitness tool available – the jump rope.

Here’s how to get started

The Set Up – Shoes and SurfaceWear athletic shoes and jump on an athletic surface such as a sport court or hard wood floor. Avoid jumping on hard or concrete surfaces. At home piece of plywood sized 4×6 or so can turn any spot into a jump rope platform.

Rope – Size and TypeSize: Most kids use an 8′ rope, most adults need 9′ or 10′ rope. The general rule: Stand on the bottom of your rope with BOTH feet. Pull up the sides. The top of the rope should NOT pass your shoulders. If your rope is not adjustable, you can simply tie knots in the rope, BELOW the handle. Your technique will determine how long your rope is. The better you get, the shorter you can make your rope. The goal is that during a bout of jumping, the rope slightly grazes the ground right in front of your toes. If the rope is smacking the ground, then it’s too long.

Type: I’m a fan of two specific styles. The top photo shows me with a Long Handled Licorice Rope. I also love the Basic Licorice Rope. Both are affordable ropes that hold their shape well, and are lightweight enough to keep the rope cranking easily.

These are ideal of skill building and general training.

I perform using the long handled rope, as it gives me more reach when doing crossing skills. I use the Basic Licorice rope in my classes for both youth and adults as an affordable class rope at only $5.

The downside to both ropes is that the rope does not have a ball bearing in the handle. I’m not a fan of ball-bearings as they add extra weight that throws off the feel of the rope to me. Some folks enjoy the weight, I don’t.

The missing bearings mean the rope will break where the rope meets the handle eventually (maybe 6 months to a year). The fix is quite simple and does little to affect performance, so it’s a non issue for me. If double-unders are your thing, you may be interested in my cable speed rope. These ropes give you more speed, but are less desirable for skill building as they are harder to control the speed.

Sizing

Stand on the bottom of your rope with both feet. The handles should NOT go past your shoulders. Your technique will determine the length. The better you get, the shorter you will need your rope.

Long Handled Rope

Licorice Rope - Our most affordable rope

Starter Skills

Check out these short video demonstrations of some basic single rope skills to help get you started and add creativity and interest to your jump rope routine. Here are some suggestions for beginners:

Build coordination, timing and fitness over time. Very short bouts of proper rope jumping will yield faster results and better technique. These drills are designed to help improve coordination and fitness over time.

Personal Best:How long can you jump rope without breaking form or losing speed? Stop, rest and repeat. Try and beat your score. Repeat one more time. That’s it. Come back in a day and try again.

10 and 10:Jump for 10, rest 10 seconds. Do this 10 times.

Skill Development:Work on your basic bounce for 30 seconds. Rest. Work through learning a new skill. Rest as much as needed.As you can see, the point is not lengthy bouts of jump rope. The initial phase should be moderately challenging and fun with focus on developing your timing and technique.

Sizing Your Rope

Choosing the right sized rope will make your first steps much easier. Our ropes are all adjustable, so you can choose a longer rope and size it down if needed.

As a measure, stand on the bottom of your rope with both feet. Pull the rope up straight by your sides. The top of the handle should not pass your shoulders.

Adults: 9′- 10′ rope

Youth age 7 and older – 8′ rope

6 and Younger – 7′ rope (beaded)

Patience and PracticeRope jumping requires coordination and timing. The only way to improve is through regular practice. Early on you’ll make a lot of mistakes. It’s OK! Focus on effort and enjoyment, not results. Through regular short sessions over time, your results will follow.